My Top 10 Foods For AMD

Hi there! I’m Hannah Nunn, and I’m passionate about helping people manage Age-Related Macular Degeneration (AMD) through nutrition. As a registered nutritional therapist, I believe that what you eat can have a significant impact on your eye health.

Today, I want to share my top ten favourite foods that not only taste great but are also packed with nutrients to support your vision.

Managing AMD isn’t just about taking 'eye vitamins'; it’s about nourishing your body with the right foods. So, let’s dive into some delicious options that can help protect your precious eyesight!

1. Leafy Greens (Spinach, Kale, Collard Greens)

If you’re not already enjoying leafy greens, now’s the time to start! Foods like spinach and kale are loaded with lutein and zeaxanthin, powerful antioxidants that help shield your eyes from blue light and oxidative stress. Aim for at least one serving of greens each day—you might be surprised how easy they are to incorporate into smoothies or salads!

2. Eggs

Did you know egg yolks are great for your eyes? They’re full of lutein and zeaxanthin, and because they contain fat, your body absorbs these nutrients even better. Whether scrambled, poached, or in an omelette, they make a fantastic addition to your meals!

3. Salmon and Other Fatty Fish

Let’s talk omega-3s! Salmon, mackerel, and sardines are rich in DHA and EPA, essential fatty acids that help keep your retina healthy. Plus, they’re delicious! Try to include fatty fish in your diet a couple of times a week for a tasty way to reduce inflammation and protect your vision.

4. Brightly Coloured Vegetables (Carrots, Sweet Potatoes, Peppers, and More)

Carrots, sweet potatoes, bell peppers—you name it! Brightly coloured veggies are not only eye-catching but also packed with nutrients like beta-carotene, lutein, and zeaxanthin. These antioxidants are key to protecting your retina from oxidative damage. Try to fill your plate with a rainbow of colours to maximise the benefits for your eyes!

5. Nuts and Seeds

Snacking on nuts and seeds is a win-win for your taste buds and your eye health! Almonds, walnuts, and chia seeds are all great sources of vitamin E and omega-3s, which help reduce inflammation. They’re perfect for a quick snack or as a crunchy topping for salads.

6. Berries (Blueberries, Raspberries, Blackberries)

Who doesn’t love a sweet treat? Berries are packed with antioxidants and vitamin C, both of which are fantastic for eye health. Toss them in your morning yoghurt, blend them into a smoothie, or enjoy them on their own for a nutritious snack.

7. Extra-Virgin Olive Oil

Extra-virgin olive oil is more than just a flavourful addition to your meals—it’s also rich in monounsaturated fats and antioxidants. It helps reduce inflammation and boosts the absorption of other eye-friendly nutrients. Drizzle it on your salads or use it for cooking; your taste buds and your eyes will thank you!

8. Citrus Fruits (Oranges, Grapefruit, Lemons)

Citrus fruits are not only refreshing but also packed with vitamin C, which is crucial for maintaining the health of your eye blood vessels. Adding oranges, lemons, or grapefruits to your diet can help protect against AMD progression. Squeeze some lemon juice onto your salad or enjoy an orange as a sweet dessert.

9. Grass-Fed Meat

If you enjoy meat, then good news! It is rich in zinc, which is vital for transporting vitamin A to the retina. This helps produce melanin, a protective pigment in your eyes. Grass-fed meats provide higher omega-3 levels compared to conventionally raised meat, making them a healthier option.

10. Avocados

Avocados are a creamy, delicious source of lutein, vitamin E, and healthy fats. These nutrients are fantastic for eye health and can help improve nutrient absorption. Enjoy avocados in salads, spreads, or even smoothies for a nutrient boost!

Final Thoughts

Incorporating these ten foods into your meals can be a tasty way to support your eye health and manage AMD. While supplements can help, nothing beats the benefits of a nutrient-rich diet.

Are you ready to take charge of your vision? If you want more personalised tips or help with a nutrition plan tailored just for you, don’t hesitate to reach out! Together, we can work toward your nutritional goals and keep your eyes healthy for years to come. Book in for a free mini consultation here to find out whether nutritional therapy can help you. And if you haven't joined us in the Facebook group yet, find us here!